has approached his training and weight-loss in exactly the right manner. “It’s vital to be prepared to progress patiently, and to have a sense of structure and shape to your training. You’ve got to know why and what you are doing in your runs
starting and stopping a car, which uses more petrol." A 10.7 stone (68kg) runner doing a four-miler at a nine-minute/mile pace burns about 480 calories. But you can torch more calories, speed weight loss and spark up your runs by swapping that four
